Tuesday 09/01/20 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Get moving! (1 min. at each station. Everyone starts at a different station.)

Bike (or Row)

Alt. Kneeling Superman (https://youtu.be/yRkgx9qnenU)

Split Good Mornings (https://youtu.be/dpIBVWC863E) (switch legs after 30 sec.)

10 Shoulder Planks (https://youtu.be/a3zH2d2Hb7o) + 5 Push-ups (AMRAP for 1 min.)

Mountain Climbers

10 Bootstrap Stretch (https://youtu.be/yhAUCGZnv3s) into Warrior Pose (https://youtu.be/z3OUIzprKfE) (both arms for 1 rep)

10 Alt. Long Lunge Sequence (https://youtu.be/HDu-juSbO0c) (5 each side)

5-8 reps of:

Deadlifts

Russian Swings

Full Swing + 5-sec. pause at top of movement

30-sec. KB Swings

Rest

30-sec. Alt. Push Presses

1 min. Cal. Bike

1 min. KB Swings (24/16 kg)

1 min. Alt. DB Push Presses (40/25 lb.)

1 min. Rest

5 rounds
Partially Loaded

1 min. Double-unders

1 min. DB Swings (40/25 lb.)

1 min. Alt. DB Push Presses

1 min. Rest

5 rounds